The most common objection to plant-based eating isn't taste — it's protein. "Where do you get your protein?" is the question every vegan has heard at least a hundred times, usually at the dinner table, usually from someone holding a chicken wing.
The honest answer is that getting adequate protein on a vegan diet is straightforward, as long as you know which ingredients to lean on. The harder answer is getting the whole family on board — especially when you're cooking for people who didn't choose to eat plant-based and have opinions about it.
These five dinners solve both problems. They're high in protein, built from accessible ingredients, and designed to win over the sceptics. Macros are included for each one.
The protein myth about plant-based eating
First, some context. The recommended dietary allowance for protein is 0.8g per kilogram of body weight per day for a sedentary adult — around 56g for a 70kg person. Athletes and those building muscle need more: typically 1.6–2.2g per kg.
None of these dinners require exotic ingredients or protein powders. The five highest-protein plant foods — lentils, beans, edamame, tofu, and tempeh — are cheap, widely available, and genuinely delicious when cooked well. The trick is knowing how to cook them well.
| Plant-based source | Serving size | Protein (approx.) |
|---|---|---|
| Firm tofu | 150g | 16g |
| Cooked lentils | 200g (1 cup) | 18g |
| Cooked black beans | 172g (1 cup) | 15g |
| Edamame (shelled) | 155g (1 cup) | 17g |
| Cooked chickpeas | 164g (1 cup) | 15g |
| Tempeh | 85g | 16g |
The five dinners
Each recipe serves four. Macros are per serving.
1. Lentil Bolognese
Recipe 01 of 05Ingredients
- 250g green or brown lentils, rinsed
- 400g can crushed tomatoes
- 1 onion, finely diced
- 3 cloves garlic, minced
- 2 tbsp tomato paste
- 1 carrot, finely grated
- 1 celery stalk, finely diced
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 400g spaghetti
- Olive oil, salt, pepper
Why it works for the whole family
The texture of cooked lentils in tomato sauce is remarkably close to ground meat bolognese — hearty, substantial, and deeply savoury from the tomato paste and smoked paprika. Most families can't tell the difference when served with pasta.
The key technique: cook the lentils until they just start to break down. This gives the sauce body and makes it cling to the pasta the way a proper bolognese should.
2. Black Bean & Corn Tacos
Recipe 02 of 05Ingredients
- 2 cans black beans, drained and rinsed
- 1 can sweetcorn, drained
- 1 red onion, finely diced
- 2 tsp cumin
- 1 tsp smoked paprika
- 1 tsp chilli flakes (to taste)
- 8–12 small corn or flour tortillas
- 1 avocado, sliced
- Fresh lime, coriander, salsa
- Vegan sour cream (optional)
Why it works for the whole family
Tacos are a build-your-own dinner, which makes them ideal for families with different preferences. The bean filling is ready in under 15 minutes. Kids load their own tortillas, which means they eat what they choose — and they always eat what they choose.
The avocado adds healthy fat and creaminess that makes the dish feel indulgent without any dairy.
3. Crispy Tofu Stir-Fry with Broccoli & Noodles
Recipe 03 of 05Ingredients
- 400g firm tofu, pressed and cubed
- 2 heads broccoli, cut into florets
- 2 large carrots, julienned
- 3 tbsp soy sauce or tamari
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 2 tsp cornflour (for coating tofu)
- 1 tbsp ginger, grated
- 2 cloves garlic, minced
- 300g rice noodles or egg-free noodles
- Sesame seeds, spring onions to serve
Why it works for the whole family
The secret to tofu that even tofu-sceptics will eat is pressing it dry and coating it in cornflour before pan-frying. This gives it a genuinely crispy exterior and a completely different texture to the soft, wobbly tofu that put people off in the first place.
The soy-sesame sauce is savoury and slightly sweet — flavours that work for almost everyone, including kids.
4. Chickpea & Spinach Curry
Recipe 04 of 05Ingredients
- 2 cans chickpeas, drained and rinsed
- 400ml can coconut milk
- 400g can crushed tomatoes
- 150g fresh or frozen spinach
- 1 onion, diced
- 3 cloves garlic
- 1 tbsp fresh ginger, grated
- 2 tbsp curry powder or garam masala
- 1 tsp turmeric
- Cooked basmati rice to serve
- Fresh coriander, naan to serve
Why it works for the whole family
Chickpeas have a neutral, slightly nutty flavour that absorbs the curry sauce beautifully. They're also soft enough to be approachable for kids who are averse to chewy textures. The coconut milk creates a creamy, mildly sweet base that tames the spice for younger palates.
This is one of those dishes that tastes better the next day — make extra and pack it for lunch.
5. Edamame Fried Rice
Recipe 05 of 05Ingredients
- 300g frozen shelled edamame
- 600g cooked and cooled rice (day-old works best)
- 3 tbsp soy sauce or tamari
- 1 tbsp sesame oil
- 2 eggs (optional — omit for fully vegan)
- 1 cup frozen peas
- 2 carrots, finely diced
- 3 spring onions, sliced
- 2 cloves garlic, minced
- 1 tsp ginger, grated
- Sesame seeds, chilli oil to serve
Why it works for the whole family
Fried rice is universally liked, which makes it the easiest entry point for getting plant-based protein onto the family table. Edamame is mild, slightly sweet, and chewy in a way that most kids find satisfying — it looks and eats like a proper ingredient, not a health food.
Use day-old rice if possible: it's drier and fries better, giving you that restaurant-style texture rather than a soggy clump.
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